Comparing Nutrients in 1 kilogram Dried Beechnuts VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Dried Beechnuts	Green Sweet Peppers	Recommended Dietary Allowance
Energy	199% 5760kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1063% 17g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	15.4% 11g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 11.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	NA	44.7% 17g	38g per day for Men 19-50 years
Protein	111% 62g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	893% 804mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	1% 10mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	308% 24.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	25.4% 939g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Green Sweet Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Green Sweet Peppers:

• 1 kilogram of Dried Beechnuts has 5.3 times more Vitamin B1, 13.3 times more Vitamin B2, 1.8 times more Vitamin B3, 9.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.3 times more Vitamin B9 than Green Sweet Peppers.
• While 1 kg of Raw Green Sweet Peppers contains more Vitamin A and 5.2 times more Vitamin C than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• 1 kilogram of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Dried Beechnuts as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Green Sweet Peppers:

• 1 kilogram of Dried Beechnuts has 10.2 times more Copper, 7.2 times more Iron, 11 times more Manganese, 5.8 times more Potassium, 12.7 times more Sodium and 2.8 times more Zinc than Green Sweet Peppers.
• While 1 kg of Raw Green Sweet Peppers contains more Magnesium, more Phosphorus and 14.2 times more Water than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of Green Sweet Peppers lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Raw Green Sweet Peppers lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 28.8 times more Energy, 294.1 times more Fat, 98.6 times more Saturated Fat, 212.5 times more Omega 3, 340.6 times more Omega 6, 7.2 times more Carbohydrate and 7.2 times more Protein than Green Sweet Peppers.
• 1 kilogram of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein